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This week’s meal plan is all about bright and healthy February Mediterranean Diet Dinners. All are vibrant and delicious, but they’re also ready in 30 minutes or less, making them perfect for a week of simple, nourishing meals you’ll love.
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5 Science Lessons Learned from the Mediterranean Diet
Eating Well has put together an informative article on really, 7 reasons we should continue eating a Mediterranean Diet and adopting the lifestyle that goes along with it. You can read more about the “science-backed” lessons in their article, but here is a summary of my takeaways.
1. Eat Carbs, But Eat the Right Carbs
The vast majority of carbohydrates that formed the early Cretan diet were whole grains rich in soluble fiber. David Katz, M.D., M.P.H., director of Yale University’s Yale-Griffin Prevention Research Center advises switching to 100% whole-wheat bread products and aiming for at least one daily portion of nonwheat grains, like oats or barley.
2. Reduce Added Sugar
The American Heart Association recommends limiting added sugars to 25 grams daily for women and 36 for men” and advises reading all labels and choosing ones with the lowest sugar amounts.
3. Eat an Array of Fruits and Veggies
“Michael Greger, M.D., author ofHow Not to Die, suggests rotating as many different colorful fruits and vegetables through your diet as possible to get a broad range of vitamins and minerals. And, generally, the brighter or deeper the pigment—like the dark, leafy horta—the more phyto-nutrients the food will contain.”
4. Choose Good Fat, Not Low Fat
As much as possible, swap extra-virgin olive oil for less healthy fats, like butter. Here’s a great tip when shopping for olive oil: “It’s also worth looking for ‘early harvest’ EVOO that has been extracted from green unripe fruit, to get the highest amount of oleocanthal and other important antioxidants.”
5. Embrace Beans and Nuts
The bulk of protein in early Creton’s diets came from legumes—chickpeas, white beans, fava beans, lentils—and other types of pulses, as well as nuts, including almonds, walnuts and chestnuts. According to Walter Willett, M.D., Dr.P.H., a professor of epidemiology and nutrition at Harvard University’s T.H. Chan School of Public Health, who is perhaps the nation’s top expert on the Mediterranean diet, advises making beans and nuts the principal source of protein.
February Mediterranean Diet Dinners Menu
Monday’s dinner is a bright and healthy, plant-forward meal served over brown rice with an alternative source of protein. In late February, I’m always looking for ways to brighten up the dinner plate.
Tuesday’s dinner is an easy multi-cooker dinner with Greek flavors, chicken, rice, and vegetables… and it cooks in 15 minutes. That is a Tuesday win!
Wednesday’s dinner is all about adding beans and legumes to our diet. This soup is packed with chickpeas, a great source of plant protein and fiber, and has delicious flavors too. Curry is welcome any time of the year, but most especially in winter. Add a large hearty salad.
Thursday’s dinner is normally a seafood night, but during Lent, I shift it to Friday. The skillet chicken dinner planned for this evening is packed with Mediterranean ingredients and is ready in 30 minutes!
Friday’s dinner is a beautiful dish of baked white fish with all of the Mediterranean rainbow of colors. It’s gorgeous, it’s perfect for Friday… and it’s quick and healthy.
The Treat this week isn’t really a dessert, but it will make you think it’s a dessert!
Have a beautiful and healthy week!
RELATED: More 31Daily Dinner Ideas >>
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February Mediterranean Diet Dinners Meal Plan (February 19)
- Monday: Mushroom and Tofu Stir Fry
- Tuesday:Greek Chicken and Rice
- Wednesday:Curry Chickpea Soup
- Thursday:Mediterranean Chicken Skillet
- Friday:Mediterranean Baked White Fish
- Treat:Berry Chia Pudding
February Mediterranean Diet Dinners Meal Plan (February 19)
Bright & healthy Feb Mediterranean Diet Dinners - Ready in 30 minutes or less. Check out 7 science-backed reasons for why we should stick to the diet & its lifestyle.
1
Monday: Mushroom & Tofu Stir-Fry
Photo Credit:www.eatingwell.com
"This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice."
2
Tuesday: Instant Pot Greek Chicken and Rice
Instant Pot Greek Chicken and Rice is an easy but incredibly flavored Mediterranean chicken and rice recipe inspired by our favorite Greek Chicken. And, it's ready in 20 minutes. Perfect for dinners, any day of the week!
3
Wednesday: Curry Chickpea Soup with Spinach
This easy and delicious Curry Chickpea Soup is filled with healthy ingredients like greens, herbs, and legumes and is ready in 30 minutes or less. To round out the meal, add a hearty salad, and if you have eaters who need a bit more, you can add chicken to this dish, too.
4
Thursday: Mediterranean Chicken Skillet
Photo Credit:healthyfitnessmeals.com
"Easy to makeMediterranean Chickenrecipe that’s ready in just 30 minutes. Simple, healthy, and full of flavor for everyone to enjoy. Enjoy tender and juicy chicken with each bite."
5
Friday: Mediterranean Baked White Fish (Easy & Bright)
Photo Credit:www.themediterraneandish.com
"Loaded with bright Mediterranean flavors, this baked white fish is seasoned with oregano and garlic and a mixture of tomatoes, olives, and red onions. Ready in about 25 minutes!"
6
Treat: Berry Chia Pudding
Photo Credit:www.eatingwell.com
"Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they're mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca."
More Weekly Dinner Plans
You can find all of our past weekly dinner meal plans here!
- February Healthy 30 Minute Dinners Meal Plan (February 6)
- 31 Daily Weekly Dinner Meal Plans
- Quick and Healthy 30 Minute Dinners Meal Plan (February 12)
- February Healthy Dinners: What to Cook (Feb 15)
- Summer Mediterranean Diet Dinners: What to Cook (Aug 2)
